About this exercise
The seated chest press with a vertical (neutral) grip targets the chest while engaging the triceps and front shoulders, with the parallel handles easing strain on the wrists and shoulders.
Chest press (vertical grip)
Step by step instructions, muscle activation and variants for the Chest press (vertical grip).
EasyUpper chestMiddle chest
How to Perform
- Sit on the chest press machine and adjust the seat so the handles are at chest height
- Grip the vertical handles with your palms facing each other
- Keep your back against the pad and your feet flat on the floor
- Press the handles forward until your arms are almost fully extended
- Pause briefly, then slowly return the handles to the starting position
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Upper chestMiddle chest
Secondary
TricepsFront shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Chest press (vertical grip)
The Chest press (vertical grip) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.